Chocolate Chunk Keto Cookies

 

 

Ingredients:

1/2 cup coconut flour
1/2 tsp baking soda
pinch salt
151 grams butter softened
1 egg
1 tsp vanilla extract
1/3 cup sukrin gold (you can also make your own brown sugar substitute. Recipe here)
1 cup of sugar-free chocolate chunks (ChocZero is my favorite, use the almond bark for a bit of a crunch to your cookie)

 

Directions:

1.  Pre-heat oven to 350 degrees fahrenheit (176 degrees celsius)
2.  Cream Sukrin Gold (or other brown sugar substitute) and butter in a stand mixer or with hand mixer
3.  Stir in vanilla extract
4.  Next, add in one egg and continue mixing until well-combined
5.  In a separate bowl, mix all dry ingredients together leaving out the chocolate chunks
6.  Add in 1/4 of the dry mixture at a time mix until it is well-incorporated
7.  Once the dough is done mix in your chocolate chunks with your hands or with a wooden spoon (for the chocolate chunks, I used ChocZero almond bark and just chopped the chocolate by hand into the size I desired, you can also use chocolate chips)
8.  Using a cookie dough scoop or regular spoon, roll dough into 1 inch balls and flatten before placing them on the parchment paper lined cookie sheet. Depending on the size of the ball you can make about 20 cookies.
9.  Bake cookies for 10-12 minutes or until brown around the edges. Let the cookies cool completely before transferring them to a plate (I take the entire piece of parchment paper with the cookies still on it and place on a cooling rack). They can fall apart when they’re still really warm.

 

 

Macros: For 1 cookie

Carbs: 0.6g net (15g total carbs, 14.9g fiber–coconut flour is very high in fiber!)
Fat: 14.8g
Protein: 2.4g

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Mug Cake Madness! Lemon, Carrot, Tiramisu & Chocolate

As most of you who follow me on Instagram already know (if you’re not–you should be) I have been experimenting with a few mug cake recipes for the simple fact that I love cake. My Keto lifestyle will never change that and why should it!? So, I have found the best of the best mug cake recipes, tweaked them if necessary and tried THEM ALL! I promise you guys these are all divine! I wanted to share a few different cakes to suit most palates. Let’s start with Lemon, my personal favorite!

 

Lemon Mug Cake with Cream Cheese Frosting:

Macros with frosting (1/2 cake): Net Carbs: 3g, Fat: 25g, Protein: 7g, Calories: 276

Ingredients (cake):

  • 1 tablespoon/14 grams salted butter (I like Kerrygold)
  • 1 egg
  • 1/4 teaspoon vanilla extract
  • 1 teaspoon lemon extract (or lemon zest)
  • 2 tablespoons almond flour
  • 1 tablespoon coconut flour
  • 1-2 tablespoons Swerve Sweetener
  • 1/4 teaspoon baking powder

Ingredients (frosting, makes 2 servings):

  • 1/4 cup heavy whipping cream
  • 3 tablespoons cream cheese (softened)
  • 2-3 tablespoons powdered Swerve sweetener (I powder my own in my blender)
  • 1/4 teaspoon vanilla extract

Directions (cake):

  1. Grab your favorite coffee mug and add your butter
  2. Melt completely in the microwave for 20-25 seconds
  3. Add all of your ingredients to the mug (there is no special order)
  4. Mix well with a fork (helps with the lumps)
  5. Cook in the microwave for 60-90 seconds on high (when it’s done the cake should be separated from the sides of the mug, you can also double-check with a tooth pick. Stick it in the center and if it comes out clean it’s done)
  6. I let my cake sit in the mug for about 5 minutes and then with a butter knife, I ensure the cake is separated from the sides of the mug
  7. Turn the mug upside down, give it a shake and it should pop out with ease

Directions (frosting):

  1. Add whipping cream, cream cheese, sweetener and vanilla to a bowl
  2. With a hand mixer, beat until smooth

 

Carrot Mug Cake with Cream Cheese Frosting:

Macros with frosting (1/2 cake): Net Carbs: 4g, Fat: 23g, Protein: 8g, Calories: 273

Ingredients:

  • 2 tablespoons salted butter
  • 1 egg
  • 1/4 teaspoon vanilla extract
  • 2 tablespoons ground flaxseed
  • 1 tablespoon coconut flour
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon pumpkin pie spice
  • 1-2 tablespoons Swerve
  • 1/4 teaspoon baking powder
  • 1-2 tablespoons shredded carrot
  • 1 tablespoon chopped walnuts (optional)

Directions:

  1. Melt the butter in your mug for 20-25 seconds in the microwave
  2. Add in all of the ingredients but the carrot and walnuts and mix well
  3. Next, mix in walnuts and carrot
  4. Microwave for 60-90 seconds or until cake is separating from the sides of the mug
  5. I used cream cheese frosting for this recipe and it’s a match made in heaven! (Recipe above!)

 

Tiramisu:

Macros with topping (1/2 cake): Net Carbs: 3g, Fat: 24g, Protein: 6g, Calories 253

Ingredients (cake):

  • 1 tablespoon salted butter
  • 1 egg
  • 1 teaspoon vanilla extract
  • 2 tablespoons almond flour
  • 1 tablespoon coconut flour
  • 1-2 tablespoons Swerve sweetener
  • 1/4 teaspoon baking powder
  • 1 teaspoon cocoa powder (unsweetened)
  • 2 ounces strong coffee or espresso

Ingredients (whipped topping):

  • 1/4 cup heavy whipping cream
  • 2 tablespoons powdered Swerve
  • 1/2 teaspoon vanilla extract

Directions:

  1. Melt butter in the mug for 20-25 seconds in the microwave
  2. Add in all ingredients and mix well with a fork
  3. Microwave for 60-90 seconds or until tooth pick comes out clean
  4. Let the cake cool in the mug for a few minutes
  5. Once it has cooled enough, pop the cake out of the mug
  6. Let the cake cool on a cooling rack
  7. Once the cake has cooled completely, cut the cake in half
  8. Soak the bottom half with 1 ounce of the strong coffee/espresso
  9. Add all of the ingredients for the whipped topping in a bowl and whip with a hand mixer until stiff peaks are formed
  10. Add a dollop of the whipped topping to the coffee-soaked cake
  11. Place the second half of the cake on top and soak it with the remaining ounce of coffee
  12. Place another dollop (or two) on top of the cake and garnish with cocoa powder
  13. Let the cake set in the fridge for 30 minutes to an hour for the best flavor!

 

Chocolate Mug Cake with Ganache:

Macros with ganache (1/2 cake): Net Carbs: 5g, Fat: 35g, Protein: 8g, Calories: 347

Ingredients (cake):

  • 2 tablespoons salted butter
  • 1 egg
  • 1/4 teaspoon vanilla extract
  • 2 tablespoons almond flour
  • 2 teaspoons coconut flour
  • 1 tablespoon unsweetened cocoa powder
  • 2 tablespoons Swerve
  • 1/4 teaspoon baking soda

Ingredients (Ganache) Makes a generous serving*:

  • 3 squares of 100% Cacao Ghirardelli Chocolate
  • 4 ounces heavy whipping cream
  • 4 tablespoons Swerve

Directions (cake):

  1. Melt butter in your mug for 20-25 seconds
  2. Add all ingredients and mix well
  3. Microwave for 90 seconds

Directions (Ganache):

  1. In a pan add heavy whipping cream
  2. Place on medium heat
  3. Whisk in Swerve until dissolved completely
  4. Let cream come to a simmer
  5. In a separate bowl, place chocolate squares
  6. Add your cream to the bowl and let stand for about a minute
  7. Mix until chocolate and cream have combined completely (add sweetener to taste)
  8. I cut my mug cake in half, added a little Ganache to the center and poured the remaining ganache over my entire mug cake. I put it in the fridge to set for about 30 minutes.

 

I hope you all enjoy these cakes as much as I do! If you try it and post it to social media, tag me and let me know what you think!

Low Carb Cupcakes

So my birthday is coming up very soon, and I always look forward to my birthday for one reason. Cake. Well, obviously now that I no longer indulge in those sugar-filled foods, I had to find a recipe that would satisfy my birthday cake-craving so I can stay on plan and still enjoy myself!

A friend of mine shared a cake recipe to our group “Girls with Ketotude” and I had to give it a try!

It’s a white cake recipe with a buttercream frosting–can you say “yum”?!

This recipe is NOT my own, and credit will given to the creator! I hope you enjoy these as much as I do!

Here’s the link!

Keto Chocolate Peanut Butter Fudge

fudge-pic

 
You know what I miss this time of year? Fudge. I especially miss chocolate peanut butter fudge. I of course had to find a way to get my hands on a Keto-version of it, and I’m so glad I did. I created a delectable peanut butter fudge with a dark chocolate layer and I’m going to share it with you! Do you want to know the best part about this fantastic dessert? One—I repeat, one net carb per piece! I can’t see how you can go wrong with that. Let me also add that this is the fastest recipe to put together in a pinch. If you’re running late for a holiday party or even if shark week is on the horizon and you feel your will power fading before you, this is the fastest, most simple and delicious dessert that comes to mind!
So, I know that the holier than thou people of the Keto community cringe and gasp at keto-fying desserts, but what’s the point of living this lifestyle if you can’t love the foods you eat?  So, fear not, I’ve got your back!

Ingredients:
4 ounces of Natural nut butter (I used Skippy Natural Peanut Butter, any nut butter will work fine)
4 ounces or 1/2 cup of butter (salted or unsalted is fine, if you use salted just omit the extra salt)
3/4 cup powdered swerve
1/4 tsp vanilla extract
pinch salt

 

Directions:
Add your butter and peanut butter together in a microwave safe bowl and then microwave it for a minute (or until completely melted)
After your butter mixture is melted, mix it well until smooth
add in vanilla, swerve and salt and mix until there are no visible clumps
in a parchment-lined pan (I used an 8 X 8) pour in your mixture
Evenly spread the mixture on to the bottom of the pan
Place your fudge in the freezer for 15 to 30 minutes or until firm
When your fudge has firmed up, melt about 4 oz of low carb, sugar free chocolate chips in the microwave. I find that 30 second intervals and constant mixing is best to prevent the chocolate from burning
Pour the chocolate mixture on top of the fudge and spread evenly with a spatula
Place your fudge into the freezer for another 20 minutes until completely firm
I cut mine to make 12, but you can cut the pieces smaller if preferred.
After they’re cut into squares, they are ready to enjoy!

Macros (1/12 pieces):
Calories: 140
Carbs: 1g net
Fat: 14g
Protein: 2g

I’ve Been Keeping a Secret

This feels almost like I’m coming out. I am not, for the record, but I do have some news that I want to share with fellow friends and family that don’t know about my new lifestyle. This sounds so bad already, but I swear it’s not, just keep reading.
So, when people hear the word Keto, what comes to mind? “Ketones = Keto acidosis = bad” or “low carb crash diet”, maybe even “unsustainable diet, you need carbs to live.” In arrogance and pure ignorance, I said these things, too. Just another reason that jumping to conclusions is a really bad habit. Let me tell you what this mysterious, unsustainable, crash-diet did to me.
Weighing in at a whopping 176 pounds on my tiny 5 foot 2 inch frame, I was feeling like a failure in every sense of the word. I was lethargic, moody, depressed, anxious and self-loathing often times got the best of me and caused me to binge endlessly on Ben and Jerry’s. I know how pathetic this sounds, I lived through it, but when everything that you think you know about nutrition no longer works for you, it’s hard not to be a pathetic pile of sadness.
I tried so many things to get the weight off, and I wasn’t doing very well. I did a tremendous job at gaining weight, though! If I could enter in the Guinness Book of World Records for “girl who can gain the most amount of weight in the shortest amount of time”, that title would likely be mine.
I was “eating clean” (whatever that meant at the time) by day and bingeing on ice cream and sugary snacks by night. I kid you not, I would do this while watching “My 600-pound life” on TLC. I also decided I needed to punish myself with strenuous exercise five days a week. So I was eating “healthy”, working out five days a week and gaining weight rapidly. So,  you can see where this can get a little frustrating. I finally got sick of my bingeing, so I stopped the nightly snacks and continued eating the way I was with the same amount of exercise. Now, here’s the kicker, I lost an AMAZING 3 pounds that month! You can probably imagine what I felt at that time. I was distraught. All this hard work, eating right and only 3 pounds in a month?
Not only did I NOT lose a substantial amount of weight, but I felt like shit. My hair was falling out in clumps, I was still lethargic and exhausted all of the time, I had some serious digestive issues, breaking out in a rash every couple of months was becoming “normal”, my periods hurt like a major bitch, my mood swings were getting worse, my anxiety levels were becoming just short of unbearable…I was literally about to throw myself off a bridge.
While all this was happening, I was newly engaged and stressing myself out to the core about how I’m going to look in a wedding gown in front of all my friends and family who haven’t seen me since I was “skinny”. Something had to change, and drastic measures had to take place. I needed a complete over haul of my lifestyle, starting with my diet. I couldn’t figure out what was making me so fat, but as I looked into my old food journals, I noticed that this girl really likes her carbs. I barely consumed any fat, not even any healthy fat, and I was eating the hell out of some whole wheat bread!
On the YouTube I went, and I saw some people doing this thing called Keto. Now, my interpretation of Keto was that it was directly related to the other Keto word and it was bad. Then, I saw the high fat component of the diet, and that shook me to my core. High fat? But, fat makes you fat and clogs your arteries, right? I’m so embarrassed for even assuming that fat and being “fat” or “artery-clogging” were directly correlated. You live and learn, people! So, like any other person that’s desperate to lose weight and feel better, I google searched Keto and found a ton of great information about how and why a low carb, high fat diet works. Not only were people losing weight, but they were curing and managing illnesses like Type 2 Diabetes, PCOS and even cancer!
I know all of this sounds too good to be true, but the hype is real. I started doing Keto on August 7th, 2016 (the day after my wedding shower, where I felt like a baby whale and looked uncomfortable to say the least). In the first month I dropped about 12 pounds and I felt amazing (with NO exercise). I had energy! I didn’t even remember what it felt like to harness that feeling, but it was unbelievable. My skin was looking so much brighter, my hair started growing back, my period wasn’t as miserable as before (but let’s be real, a period is always miserable no matter what), I no longer had issues with digestion and I felt—good! My depression and anxiety were completely diminished in the first month and I just kept going. I was so inspired! After all my efforts to lose weight the last few years, this was the best method yet! It soon became more than a diet to me, but a new lifestyle that I could not give up. I can’t even imagine living any other way, now that I have experienced how wonderful it is to live like this.
Now, I’ve been on Keto for almost 5 months, I have dropped 30 pounds and a bunch of inches off of my body. The weight loss has been great, but the emotional changes have been my favorite. I am more patient, I’m more kind, I’m genuinely happy and energetic, I am reverting back to the person I was before all the self-sabotage.
I’m writing this because I feel like there are a lot of people out there that have experienced the things I have. I wish I had the help, I wish I had the knowledge, but I do believe I had to get to that shitty point in my life to be appreciative of my life now. I have lost all of this weight without feeling like I’m missing out, or being deprived. I haven’t exercised during all of this (which is nothing to be proud of), but it just proves that diet is the key to weight loss and even fat loss. Exercise is amazing and is a great tool to continue fat loss, and keep your muscles healthy including your heart. My next journey will include repairing my relationship with exercise, as using it for punishment in the past has made me hesitant. This lifestyle may not be for everyone, but coming from the queen of excuses and the biggest sugar addict that I know, it’s possible. If you’re looking for a sign, this is it.

I have been secretly (kinda) documenting my journey with this lifestyle since the beginning. I have started a YouTube channel called “Kayla Does Keto” and have an Instagram account documenting my day-to-day life on the Keto lifestyle (also Kayla does Keto). I suggest you check it out if you are interested in learning more about this lifestyle. I am extremely hesitant to post this to my personal Facebook page, but I know that there is someoneblogtransform somewhere who can benefit from this information. I want to spread the wealth, if you will, because keeping this a secret doesn’t help anyone! If you read this blog post all the way through without falling asleep, I appreciate it. It just takes one story to change someones life.

Take care

Beginning Keto (Do’s & Don’ts): Tips From Kayla

Now, I’m no expert on the Ketogenic Diet, nor am I a doctor or a Dietician—so the information I am providing you is based solely on my personal experience.
If you are interested in jumping on the Keto bandwagon it could be for a number of reasons; health, weight loss, illness or just to rid yourself of your addiction to sugar. It could also be a combination of these things, like it is for me.
It can often times be overwhelming when you decide to basically overhaul your entire thought process and way of life, but if you’re prepared and educated it makes it much easier on you and much more sustainable. Let’s start off by naming the things you should NOT do.

Don’t go against any medical advice given to you by your doctor, especially if you have an existing health condition that could be effected in the process. Although there are a lot of benefits to going Keto if you have certain diseases or illnesses your doctor knows what’s best for you and your particular situation.
Don’t start doing Keto without doing your research. When I first started, I did a little research, but not enough and my first three days I felt like I was starving. There are a bunch of great resources on the internet on what foods to eat, which to stay away from and how to figure out which way to go about Keto for your specific lifestyle.
Don’t worry about your calories for the first few weeks! I see this question pop up all the time, where people are afraid of “eating too many calories”. Per 1g of fat there is 9 calories (1g carb = 4 calories, 1g of protein = 4 calories), so fat is going to take up a lot of your calories, because they are naturally higher in them. The good thing about Keto is that more fat is better because it helps keep you satiated longer and has great health benefits! If you focus more so on your macronutrient intake you are better off, because not all calories are created equal. That is if you decide to track your macros (which I recommend).
Don’t have a negative attitude! This doesn’t necessarily have to do with Keto, but basically if you say you “can’t” do something you probably won’t because you already believe that’s going to be the outcome. I used to set myself up all the time for this and I would end up binging and feeling defeated. It was an endless cycle.
Don’t do Keto if this is just a “quick fix”. I believe wholeheartedly that Keto is meant as a way of life. Obviously, if you do any “diet” just to shave of a few pounds and then go back to the way you were eating before you will likely gain the weight back. Same goes for Keto. As you become keto-adapted and fat-adapted (if you do it for longer) you will eventually be able to eat more carbs, but you still have to be relatively low carb/high fat to maintain your weight. Everyone’s body will react differently and that is something to always keep in mind.
Don’t neglect your electrolytes. Sodium, potassium and magnesium are crucial in the body and when you go on a low carb diet, a diuretic-like effect happens and your body flushes out stored water along with those electrolytes. You will feel it! This is what causes “Keto flu” symptoms (along with detoxing off of sugar). You may experience brain fog, headache/migraines, muscle spasms/aches, dizziness and more. If you replenish said electrolytes you can actually avoid Keto flu symptoms (which I didn’t, unfortunately) I recommend either supplementing with the supplements they sell at the drug store or you can make “Ketorade”! I personally drink two to three 32 ounce glasses of Ketorade daily. Each glass has 1/4 teaspoon of pink Himalayan sea salt (or table salt), 1/4 teaspoon of Lite Salt (sodium/potassium) and I usually mix this with Mio’s electrolyte drops, they’re sugar-free and calorie free!

Now, I think I covered most of the “don’ts”, so let’s move on to the “do’s”!

Do find a method of Keto that works for you and your individual lifestyle! There’s a lot of different approaches to Keto, and you need to do what is best for you! If tracking macros and calories stresses you out so much that it makes you question your lifestyle change, try out lazy Keto. Eat high fat, low carb and moderate amounts of protein until you are satisfied. (Usually 75% fat, 20% protein & 5% carbohydrates) People still lose weight and receive the health benefits of Keto by living this way it may just take a little longer. If you’re like me and you don’t quite trust yourself to not over eat, track your macros. I recalculate them every ten pounds I lose. Do realize this is not a one-size-fits-all type of lifestyle, so not one approach to doing Keto is the “right” way.
Do listen to what your body is telling you. You shouldn’t feel hungry on Keto, especially if you are already adapted. It has been proven that your body tells you you’re thirsty the same way it tells you it’s hungry. Your stomach may growl even for thirst. Drink a big glass of water and wait ten minutes—if your stomach is still growling consistently, eat. Use fat to keep you satiated throughout the day (that’s what it’s for!) Our bodies are awesome machines that need to be listened to regularly. If you have a splitting headache all of a sudden, maybe you’re slightly dehydrated or need some electrolytes…just listen to that beautiful body of yours and what it’s saying and everything will be alright!
Do eat lots of whole foods! Don’t get me wrong, I love my occasional (sometimes more than occasional) bun-less McDouble, but I don’t eat that all day everyday! Make your foods as often as you can, because that way you know exactly what’s in it and how it was made (with love, obviously). Some people avoid all kinds of fast food altogether (and that’s completely fine!), some people (like me) just adapt everything to their lifestyle (and that’s also fine), but make sure there is a balance so you can reap ALL of the benefits of this way of life!
Do love your body at every stage during this journey! This applies to all lifestyles, but particularly important when on Keto. People tend to lose weight very quickly on Keto (not all of us, though) and sometimes a little body dysmorphia can sneak its way into our minds. I am very big on body positivity, and I think that is SO important in weight loss. When I lost weight the first time, my body was never “good enough” for me…so I ended up developing some really awful habits due to an over-restrictive lifestyle and it caused me to gain 45 pounds! Negative self-talk will never help you, it will only hurt you. If you don’t accept your body at your heaviest, you will not accept your body at your smallest. The negative voice may lie dormant for a little while, but it always returns!
Do check out these links for specific information on getting started with your Keto journey!!

All About Keto/Macro Calculator: http://www.ruled.me/guide-keto-diet/
Electrolyte Info: http://ketodietapp.com/Blog/post/2013/04/16/Keto-flu-and-Sufficient-Intake-of-Electrolytes
Lazy Keto vs. Strict Keto: https://www.reddit.com/r/keto/comments/33pdyh/lazy_keto_vs_normal_keto/
Keto Approved Foods: http://ketodietapp.com/Blog/post/2015/01/03/Keto-Diet-Food-List-What-to-Eat-and-Avoid
Good Fats vs. Bad Fats: http://www.ruled.me/importance-of-fats-ketogenic-diet/
High Fat Foods: https://www.carbsmart.com/10-healthy-high-fat-foods-perfect-for-nutritional-ketosis.html

Kayla Does Keto Free Meal Plan

Kayla’s Sample Meal Plan:

Below I will provide you with what my daily meal itinerary was like when I first began the Keto Diet. I will provide interchangeable meal options as well, because I never eat the same thing all the time. You can substitute anything your heart desires with this meal plan, I just want to provide you with some ideas! Flexibility was key for me when I first started out—still is! I hope you find this useful! The macros I provide are for the meal as it is listed with the ingredients I actually used.

Breakfast:
Meal 1: Bulletproof Coffee
(Macros/mine: Cals: 200, 24g fat, 0g carbs, 0g protein)
Personally, I make my bulletproof coffee with 2 tbs of butter and 1 sweet n’ low. I don’t use coconut oil because it gives me heart burn. BUT, you can certainly make a classic Bulletproof Coffee if that is what you enjoy (2 tbs of grass fed butter & 2 tbs of coconut oil or MCT oil) I have never tried MCT oil, so I can’t tell you if I enjoy it but if you want to—go for it! A lot of people claim that it really helps with their energy and cognitive abilities!
Meal 2: Sausage & Cheese Omelet
(Macros: Cals: 550, 44g fat, 5g carbs, 29g protein)
I make a three egg omelet, cooked in a tablespoon of grassed butter (so yum!) with 1 sausage patty chopped (I use the Johnsonville breakfast sausage) and add that to the egg. When it is done cooking I add cheese on top (1-2 slices of American cheese). You can use whatever kind of cheese you enjoy. I like American, even though there are 2g carbs per slice (I’m bad sometimes)
Meal 3: Keto Cream Cheese Pancakes (Makes 4 pancakes)
(Macros: Cals: 350, 30g fat, 4g carbs, 16g protein)
I have these on occasion when I have the time to make them. This makes for a good Saturday morning breakfast! You’ll need two eggs, two ounces of full fat cream cheese, 1 tsp cinnamon (optional) & 1 packet or tsp of your sweetener of choice. I blend all of these in my Nutribullet and blend until well combined. Heat your pan on medium heat (I add about a half tablespoon of butter to the pan) and pour your batter in the pan just like with regular pancakes. It takes about 2-3 minutes to cook. They do have a tendency to fall apart if you’re not really careful, but they still taste good! I like to add a couple tablespoons of sugar-free maple syrup to these and they are heaven!
Lunch:
Meal 1: Chicken & Ranch Salad:
(Macros: Cals: 332, 23g fat, 2g net carbs, 23g protein)
Sometimes I’m still so full from breakfast, that a salad actually sounds appealing to me (I’m not the biggest vegetable-lover there is). Romaine is pretty low carb, so I have about 2.5 cups of that with my favorite dressing (Ranch, 1g carb per 1 tablespoon—I use two) and I add some extras on that depending on what I’m feeling. I will add a little chicken breast (high protein, so I use scant amounts, usually about 2 ounces), grated parmesan cheese (1-2 tablespoons) and if I’m feeling extra frisky I fry up two slices of bacon, chop it up and sprinkle it on top!

Meal 2: Ketogasm’s Bacon-Cheddar Deviled Eggs
(Macros/per egg: Cals: 92, 7.6g fat, 0.3g carbs, 5.1g protein)
When I’m hungry without a cause, deviled eggs is a great lunch! Tasha from ketogasm.com has AMAZING recipes on her website and I just about died over her Bacon-cheddar deviled eggs. I prepared them the night before and gobbled them up in minutes, they’re delicious! Here are the ingredients/instructions that are directly from her website:

6 Eggs, hardboiled
3 Slices of bacon, cooked and crumbled to bits
1/4 cup mayo
1/4 cup cheddar cheese, shredded
1 tablespoon mustard
Salt and pepper, to taste

Instructions

Halve each of the eggs from end to end.
Remove the yolk and place in medium sized bowl.
Pulverize the yolk and mix in the remaining ingredients: bacon, mayonnaise, mustard, and cheddar cheese. Stir until the the mixture appears smooth and ingredients are evenly distributed.
Taste the yolk mixture and add salt and pepper to taste. If you prefer a creamier mixture, take this opportunity to fine tune the taste and texture by blending in more mayonnaise.
Fill the wells of the egg whites with the yolk mixture. I’ve found it is easiest to spoon the yolk mixture into the wells. Using a piping bag can be difficult, as the bacon pieces easily clog the flow.
Arrange on a serving platter or storage container.
Chill until ready to serve.
Dinner:
Meal 1: Bacon Cheeseburgers w/ Mushroom and onion saute and a side of broccoli
(Macros: Cals: 559, 37g fat, 8g net carbs, 37g protein)
So, I literally ate a cheeseburger at least twice a week in the beginning of my Keto lifestyle. I measured out 4.5-5 ounces of 85% lean ground beef (this would depend on my macro limit for the day) and form it into a patty. I like american cheese on my burger, but any cheese you like is perfectly fine! Most of the time I like to add some sautéed mushrooms and onion on top of my burger for a little extra flavor. What I do for the mushroom/onion sauté is I chop up about a handful of mushroom and 1/4 cup of diced onion and sauté them in about a tablespoon of butter. After the onion is transparent I like to add lower sodium soy sauce (1-2 tablespoons) for some added flavor. I find burgers are best cooked on the grill and all I add to the burger while its cooking is salt and pepper (yes, it’s that simple!). Obviously, I couldn’t forget the bacon! So I fry up two slices of that in a pan and add it on top of my burger when it’s done cooking. I pair my bacon cheeseburger with about a cup or so of broccoli, but you can go for whatever vegetable you enjoy! Lastly, I add some reduced sugar ketchup to that burger and DIG IN!

Meal 2: Cheese Shell Tacos
(Macro: Cals: 516, 39g fat, 5g net carbs, 32g protein—without tomato)
To be honest this recipe is a little new to me, but it is too good not to share. I made tacos with a cheese shell for the first time last week and I will never eat a taco in a regular shell again! So, I made my taco meat as I normally would, and prepare my shell with mild cheddar cheese. I measure out 1/2 cup of cheddar cheese and separate it in half. Get a pan warm and add one half of the cheese. Spread the cheese out into the shape of a circle inside the pan and let it cook. You’ll know the cheese is done cooking when it is browned around the edges and you have no trouble lifting it off the pan with a spatula (about 3-4 minutes). To form the cheese shell—very carefully—drape your cheese over something that will hold the shell shape. I used my napkin holder. You will have to mold the cheese to the shape you want before it cools so work quickly. Once its cooled completely it will hold its taco shape. Repeat for the other shell. So like a regular old taco add in your ground beef (I use 85% lean, 3.0 ounces total), chopped lettuce or romaine, tomatoes if you like, cheese (1/8 cup) and sour cream (I use 1-2 tbs).

Snacks (sweet & savory):
Snack 1: Chocolate Mousse
(Macros: Cals 277:, 27g fat, 5g carbs, 1g protein)
When I need to up the fat before the end of the night, my chocolate mousse makes for a perfect high-fat dessert! All you need is 1/4-1/3 cup heavy cream (adjust depending on your macros), 2 teaspoons of unsweetened cocoa powder, and a sweetener of your choice—I usually use 1 sweet n’ low. I add all of that to a bowl, and with my hand mixer I whip it until it is of mousse consistency. I have a clip of me making this in one of my Full Day of Eating videos that has “chocolate mousse” in the title. So delish!
Snack 2: Skillet Pizza:
(Macros: Cals 330:, 28g fat, 3g carbs, 16g protein)
I apologize for all of the dairy-filled snacks, but I just can’t stay away. It’s the best way for me to get in my fat and it’s so easy to work with. For a quick snack during the day I would make skillet pizza. It is literally the same thing as the taco shell that is listed above. I put 1/2 cup of cheese in a pan with 7-8 slices of pepperoni and cook that until browned around the edges. I cut these up into little pizza-like triangles and I love to spread full-fat cream cheese on each one (1 tbs).

First blog post

Welcome all! This blog will be all about keto! I will do my best to provide you with resources that you can use to help you achieve your goals! I’m just a regular girl, probably just like you, and know that I’m still learning, too. Let’s support each other, and share ALL of the knowledge!